Mountain Bike Strength Training Systems

How to overcome the “Lack of Time” roadblock…

Knowing what to do is one thing…actually being able to do it is another. You can know everything there is to know about improving as a rider but if you get derailed every time something gets in your way you’ll never see any results.

For example, lets tackle the biggest one – a lack of time. The truth is that family, work, personal lives and (most importantly) riding all quickly fill our schedule. This a lack of time by far the biggest concern I hear from riders when I talk to them about adding a training program to their schedule.

However, this perceived lack of time is based on the assumption that you need to drive to a gym and engage in a 1-2 hour training session 3-5 times a week. Between driving and training time most programs ask for you to dedicate 5-10+ hours per week.

This leaves a lot of riders feeling like it is impossible to fit in a training program.

This doesn’t have to be the case, though. In fact, you can get great results in less time using these basic tips:

– Get a couple of kettlebells or a few dumbbells so you can train at home. By investing in some basic equipment you can train when it is most convenient for you and you save the time you would usually spend driving to and from the gym. A 25 pound/ 12 KG and 35 pound/ 16 KG kettlebell OR a pair of 20 pound and 35 pound dumbbells will cost you less than $100 and will last you forever, saving you money as well in the long run.

– Focus on the basic lifts that deliver the most results per rep. Most of the time the fancy new exercise you saw on Youtube looks cool but is really a waste of time. Exercises like the deadlift, KB swing, shoulder press, front squat and chin up (to name a few) may not look fancy in the gym but they deliver the best results on the trail.

– Last but not least, don’t get caught up in the quest to find the “perfect” program. Frankly, it doesn’t exist. This means that you’ll waste a lot of time that you could be training.

The #1 secret about seeing results is that you need consistency over time.

This is a huge problem in the internet age where Google can bring you more information on any subject than you could ever read. However, the internet is also full of people who “know” how to do a lot of things without having actually done it.

So pick a program and stick with it for 4-12 weeks, no questions asked. Do some research so you can make a smart decision but once you’ve made up your mind then see it through.

BTW, my newest workout program – The Time Crunched Trail Rider Solution – was made specifically to address all of these things. It requires a single kettlebell and consists of 6 follow-along workout videos and 3 follow-along warm up videos. All you have to do is press play and follow along while I lead you through your workouts.

Each workout takes 30 minutes or less to complete, making it easy to fit them into a busy schedule. You also get a series of video lessons covering everything you need to be a better rider. This includes skills training, nutrition and mindset.

Every week you get a new lesson, dripping the information to you in bite sized chunks so you don’t even need to sit down and read a manual to get started. Just watch the short weekly video and use the follow-along videos to show you exactly what to do for the next 12 weeks to dramatically impact your riding.

Either way, put these tips to use and you’ll find it much easier to fit training into your schedule. Keep an eye out for my next email, where I’ll reveal some tips for dealing with previous injuries that might be holding your back. Until then…

BTW, I almost forgot to mention that you can spend as little as 15 minutes working out and still see results. In fact, I created a series of 15 minute workouts called 15 Minute Trail Rider Tune Ups.

I made them as a way to get a little something in on the days that I was really busy and just didn’t have time for much more. Knowing that something was better than nothing I started experimenting with different workouts and eventually I had over 20 of them.

The basic idea is to pick two mobility exercises/ stretches and alternate between them for 5 minutes, then move on to 5 minutes of alternating core exercises and then finally 5 minutes alternating between an upper body and lower body exercise. You can fit in a surprisingly high amount of work into only 15 minutes using this system. The 15 Minute Trail Rider Tune Ups make a great addition to any workout program and also act as a great “active recovery” workout on days you need to take it easy.

As extra incentive for you this week I’ll even throw in a FREE copy of my 15 Minute Trail Rider Tune Up manual – each workout comes with its own video demo – when you buy the Time Crunched Trail Rider Solution.

With these two workouts programs at your disposal you’ll never run into the “lack of time” probem again. Just send me your receipt to james@bikejames.com after you get you copy of the Time Crunched Trail Rider Solution and I’ll hook you up with the FREE bonus 15 Minute Trail Rider Solution Workouts.

What Our Clients are Saying

“I really dig the MTB Strength Training System. Most of us can benefit from increased mobility, stability, strength and power. If you’re willing to put in the work, I recommend James Wilson’s program.”Lee McCormack
Author – Mastering Mountain
Bike Skills 1 & 2

“I went to Moab and rode three days with my brother who always leaves me in the dust. After the third day of riding on his wheel he noticed the difference and commented on the improvement. ”Larry Young

“Any rider who wants to get the most out of their abilities should invest in a program from James – it will definitely help you ride faster and with more confidence.“Aaron Gwin
2009, 2010 National DH Champ
#4 Final World Cup Rankings 2010

“I have finally really started my fall training and your program rocks! In my 19 years as a professional athlete and coach I have never had or taught a workout program this effective.”Gene Hamilton
Owner – Better Ride Skills Camps

“I can say with complete confidence that there is a marked difference in not only my performance on the trails, but in my physical strength, flexibility, and confidence to try new things on my bike.”Erika Fendley